9
Nov
WOD 11/09/15
Warm Up:
Row 250
10 good mornings
5 behind the head strict press
10 SDLHP
3 rds
Strength/Skill
A1) Dead Lift 10-12 reps
2,1,2,1 Tempo
rest 60 secs
A2) 2 Rope Climbs
WOD:
RX:
5 Strict Pull Ups
7 Box Jumps 24/20
9 3/4 Body weight push press/jerk
Advanced:
3 Bar Muscle ups
5 Box Jumps
7 body weight push press/jerk